Anyone with a busy schedule wanting to keep fit in a short amount of time.

Someone looking to return to exercise after a period​​ of inactivity.

Week 1 - 6

The aim of this session is to increase muscle strength and cardiorespiratory endurance.

The different levels of programme are to make the session doable for people​​ with a variety of fitness levels.

The session is​​ directed​​ at​​ somebody trying to get back into exercise, someone who has limited access to gym facilities and to a person who has a particularly busy schedule and needs to fit effective training into short periods of time.

Suggested Weekly Timetable:

Day

Session

Time

Monday

Cardio​​

Tuesday

Circuit

Wednesday

REST

Thursday

Cardio​​

Friday

Circuit

Saturday

Long Walk (60mins plus)

Sunday

Rest

Timings to be decided by the​​ individual​​ to fit with schedule.

Individual​​ to complete a full body​​ stretch at least once each day.

To be completed in conjunction with a calorie controlled diet.

Circuit Session

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

WARM UP

3 minute jog/walk to gradually increase pulse rate to 60 – 70% MHR

1

Run/Walk 400m​​ as fast as possible (rest as per the circuit below)

CIRCUIT

Press Up/Press Up on Knees

BODYWEIGHT

3

15-20

2-0-2-0

Beginner – 2mins between circuits

Improver​​ – 60s

Advanced – no rest

Squat

Heavy Bag Single Arm Row (Repeat Each Side)

If you​​ have a bar/fence to pull yourself up on there is the option for Wide​​ Grip​​ Pulls Ups or Inverted rows to add difficulty.